ISSUE 30 | ÂŁ2.50
Could you rehome a retired greyhound? Finding a cycle buddy near you Venus Cow shows you how to maintain a healthy relationship
wellness nutrition // wellness debate // relationship wellness // emotional wellness
Escape to our Yoga & Spa Retreat in tranquil Goa
Want to get away from the hustle and bustle of daily life? Would like to gain peace of mind for summer? Aimed at those who want to relax and enjoy tranquility away from their daily lives. With plenty of spa treatments including yoga and meditation, this is the perfect way to rejuvenate and de-ยงstress the body. Benefits include feeling refreshed, better sense of peace and calm and improved moods and emotional balance.
Cleanse and refresh your body, mind and soul.
editor’s note Operations Director Michael Kitt email@example.com Editor-in-chief Dr Sarah Brewer firstname.lastname@example.org Production Manager Anna McLachlan-Burwood email@example.com Business Development Director Moyra Brookes firstname.lastname@example.org Advertising Sales Paula Wadey email@example.com Art Director Nilesh Parab Graphic Designers Rekha G Bisht Chrishna Othendee Joshua Payne Peter Richardson Staﬀ Writers Dr Arjita Kumari Francine White Jenny Catton Kieran Ball Steve Miscandlon Tracy Morton
Dr. Sarah Brewer This month s special focus looks at how to maintain healthy bones. Elsewhere, we help you overcome workout fatigue, explore why retired greyhounds make great pets, and ask why love hurts so much. We take a look at healthy relationships, how to develop your spirituality, and how to be happier. This month s debate asks if you should put your child on a diet, and we provide delicious recipes that ditch the sugar by using healthier alternatives. Yourwellness is unique in that we cover all aspects of wellbeing, from health and relationships, through ﬁtness and family, to work and ﬁnances. What s more, we also explore all the options available, from Ancient to Modern and Scientiﬁc to Holistic. If you enjoy reading this issue, look for similar articles and features at www.yourwellness.com. Why not tell your friends so they can also sit down, take a well-earned break and browse our pages. It s a quality read for free! Until next month,
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Disclaimer ¦ yourwellness is dedicated to providing useful, well researched information on every aspect of your wellness. We do not pioneer any particular therapy or school of thought, instead we oﬀer all the options to allow our readers to make an informed choice. All our contents are not intended to provide medical advice or diagnosis of individual problems or circumstances, nor should it be implied that we are a substitute for professional medical advice. Readers are always advised to consult their healthcare professionals prior to starting any new remedy, therapy or treatment.
How to be Happier
emotional wellness 24 Develop your Spirituality family wellness 32 Do you diagnose your family on-line?
Donâ€™t suffer the Empty Nest syndrome
33 Going into hospital? exercise for wellness 38 Yet another reason to keep walking
39 Donâ€™t forget to protect your eyes
12 wellness focus on Bone Health 28 family wellness Could you rehome a retired greyhound?
37 exercise wellness Finding a cycle buddy near you
42 relationship wellness
Venus Cow shows you how to maintain a healthy relationship
04 wellness news 08 kitchen wellness 10 garden wellness
Fancy a Faith Lift? yourwellness.com
relationship wellness 41 Who should do the house work?
wellness nutrition 44 Ditch the sugar for healthy bones
wellness debate 50 Should You Put Your Child on a Diet?
Overcome your workout fatigue
Why Does Love Hurt?
52 wellness experts 54 holistic wellness 56 wellness reviews 60 modern wellness 61 ancient wellness 64 scientific wellness
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Do you lie more when texting? If so, you re not alone. When sending a text, more people tell porky pies than with any other form of communication, according to Wichita State University. Students taking part in mock financial transactions were twice as likely to use deception when texting than when interacting via video, which was found to give the most honest transactions â€’ even more so than when talking face-to-face or audio chats. Why? Possibly because of the so-called spotlight effect â€’ you feel you re being watched more closely on video than face-to-face.
Music for your baby The Royal Scottish National Orchestra is congratulating all new parents by sending a free classical music CD, Astar, to every baby born in Scotland until 14th October 2013. Numerous studies show that listening to classical music has a positive impact on a child s cognitive development. Music director, Peter Oundjian, says: I have found that the power and beauty of music can truly transform lives and I seriously hope that the recipients of Astar enjoy many hours of shared pleasure to this wonderful music. For more information about the
benefits of music, visit www.rsno.org.uk/astar. yourwellness.com
Are you feeling flushed? Women with troublesome menopausal hot flushes can benefit from drinking soya milk. Researchers found that drinking two glasses of soya milk per day reduced both the frequency and severity of hot flushes. Even greater results were seen when women consumed soya milk for 12 weeks or more. Why? Because soya contains isoflavones, weak plant hormones that have a mild oestrogen-like action. Women in Japan consume high quantities of soya products, and suffer from significantly fewer menopausal symptoms than women in other countries.
Would you pay to get rid of your hangover? It sounds too good to be true â€’ party all night and avoid the hangover. That s what s promised by the latest fad treatment to emerge from Hollywood. The procedure, known as a party drip infuses an intravenous fluid containing a mixture of vitamins into your veins. After a night of overindulgence, fans of the treatment report that it clears that fuzzy feeling and provides a fast energy boost. However, medical experts are sceptical and criticise the treatment as encouraging binge drinking. And with a hefty price tag for each treatment, it s sensible not to overindulge in the first place.
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Donâ€™t feel guilty about staying in bed If you hit the snooze button and struggle to drag yourself from under the duvet each morning, don t feel guilty; enjoying a lie-in may not be a sign of laziness after all. A recent study, involving over 10,000 people across Europe, found that people with a specific gene (known as ABCC9) need around 30 minutes more sleep, every night, than those without the gene. So next time you re late for work, try telling your boss it s a genetic quirk that s really not your fault!
One lump or seven?
Being ignored hurts Humans have an inbuilt need to feel emotionally connected with others for optimum wellness. Psychologists have found this need to feel connected can be met by something as simple as eye contact with a stranger â€’ especially if they smile. If that stranger looks past you, however, as if you didn t exist, the fact you ve been ignored can have a negative effect on your confidence and even your health. A large analysis of data involving more than 300,000 men and women found that those with good social connections were 50% more likely to survive during the follow-up period of seven and a half years than those with poor social ties. In fact, not feeling connected is as bad for you as obesity and smoking â€’ your friends are doing you a power of good!
Did you know there are 7 or more lumps of sugar in a single serving of some soft drinks? One lump of sugar weighs around 5g, so a can of cola containing 39g sugar contains over 7 lumps, for example. Check labels carefully to see how much sugar is present, and select those with the lowest amount. Opt for drinks that clearly state no added sugar â€’ or go for water, which is always the best drink for quenching thirst. For more about sugar, see this month s nutrition pages.
Is chocolate the key to a Nobel Prize? A recent study, from the New England Journal of Medicine, reveals that countries with higher chocolate consumption per head of population have more Nobel Prize winners than those who eat less chocolate. They even suggest the antioxidant flavonoids found in cocoa are linked to better brain function. American Nobel laureate Eric Cornell joked, I attribute essentially all my success to the very large amount of chocolate that I consume ... if you want a physics Nobel Prize it pretty much has got to be dark chocolate. Now where did I put that family slab?
Does your family sit down and eat together at least once a day? Or do you only get together over a Sunday lunch, or special occasions? If you live alone, do you eat on the go or with a tray in front of the TV? Try fitting some of the following wellness tips into your regular routine.
Start the day right: Breakfast fuels you up after your over-night fast. It helps adults concentrate better at work, and children to focus better at school. Having breakfast also helps you maintain a healthy weight by kick-starting your metabolism, so you burn more energy, and reduce food cravings. Even if you re in a hurry, you can grab a banana and a juice.
How to make
Make every meal an occasion: Lay the table and sit down to eat - even if you are on your own, and only having a snack. Don t eat mindlessly while standing up, walking around or reading - you will not appreciate what you are eating and may end up eating more. Make an art of mealtime conversation: Stretch your meals out, like the
French, so they become a social occasion. Concentrate on your food while eating, but between courses, relax and enjoy conversation. Your meals will seem more satisfying and you may even feel full before pudding, so you can decline fattening sweets and select healthy, fresh fruit. To find out what type of family you are, and for more well-being tips, visit www.familywellbeingindex.co.uk
There s nothing better than the taste of your own home-grown vegetables, and using organic growing methods means they re extra good for you, too. Despite the common perception that organic gardening is hard work, here s some organic alternatives to the standard vegetable garden growing methods that can reduce your workload, and boost your yields.
for half the effort
- go organic
Growing in a raised bed
has two distinct advantages: first, it s one of the best ways to ensure the soil your vegetables are planted in is truly organic, and second it enables no-till, weed-free growing.
No-till methods are labour
saving, ensure the soil structure remains intact and produces less weeds, as dormant seeds are not disturbed by digging. There s less preparation, and you can choose the soil yourself from a trusted source. The only maintenance needed is to gently mix an organic fertiliser with the top layer of soil at the start of the growing season, and to mulch with a layer of compost once a year. There is no need to mix it in - let resident earthworms do the work for you!
Companion planting is
another beneficial trick. For example, members of the onion family have a chemical make-up that deters certain insects to keep them away from other vegetables they normally attack. In other cases, some attract useful insects or provide shade to less hardy ones at the height of summer.
Succession planting means it s often possible to have different types of vegetables growing all year round. Planting different crops, one after the other, is good for the soil as it s not constantly drained of the same valuable nutrients by the same crop, and it s less vulnerable to weed growth occurring from airborne seeds, which tend to find bare patches of soil quickly. Growing your own organic vegetables is environmentally friendly and means healthy time spent outdoors. It s suitable for everyone whether they are trying to achieve self-sufficiency or just like the idea of having the tastiest, healthiest vegetables on their plates. yourwellness.com
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Bones give your body shape, protection and support. They allow you to move around and also store important minerals needed for energy production and for muscles and nerves to work properly. Although ‘big bones’ are often used as an excuse for being ‘heavy’, together they only account for one fifth of your total body weight. Their honeycomb structure helps them remain relatively light, yet bone is typically five times stronger than a steel bar of the same weight.
- Chinese Proverb
Do not fear going forward slowly, fear only to stand still. yourwellness.com
Boning up on the facts
Your thigh bones (femurs) are the longest bones in the body, averaging one quarter of your height.
The stirrup bone in the middle ear is the smallest bone in your body, at just 3mm long.
The hardest bone in your body is your jawbone.
Long bones contain marrow in which new red and white blood cells are made.
You were born with over 300 bones in your body, but some fuse so by adulthood, you have an average of 206 bones.
More than half your bones are found in your hands and feet.
1 in 20 people have an additional, thirteenth pair of ribs, while another 1 in 20 have only 11 pairs of ribs.
Some people make additional, small ‘sesamoid’ bones in long tendons where they pass over pressure points.
Lovely bones Someone who s exceptionally attractive is often described as having good bone structure but what does this actually mean? According to Dr Ayham AlAyoubi, of the London Medical & Aesthetic Clinic, Beauty is in the eye of the beholder, but there are certain types of beauty that we all agree on. For example, most people would agree that David Beckham is a handsome man, and that Kate Middleton is naturally beautiful. They would probably also agree that Lady Gaga is not beautiful, but this is based purely on how we view each other and is subjective. As a facial and laser surgeon, I study the beauty of individuals from an objective angle, looking at everything from the different proportion of someone s face, to the symmetry of the person s features such as their eyes, lips and ears. Symmetrical bone structure is very attractive. Sometimes, when the bone is too prominent - such as the frontal bone above the orbit of the eye - it makes the eye sink in and this doesn t
look attractive. The same goes for someone with a very developed jaw bone or a shorter chin. It affects how we perceive their beauty. Different angles of the face, such as the distance between the lower eyelid and the lips, and the distance between the nasal tip and upper lip, contribute to beauty, and proportion also plays a big part. Any man with a well-defined jawline looks attractive; this is masculine beauty. But for a woman, it s not so important to have a prominent jaw, as they could lose their femininity. Well-defined cheekbones in a lady are very attractive, as is a highly arched brow line. So can you be beautiful without good bone structure? Yes you can, because beauty is all relative. Your bone structure has to be at least normal, but the soft tissue between the facial muscles makes a difference to how you look.
Dr Ayham Al-Ayoubi is Medical Director of the London Medical & Aesthetic Clinic on Harley Street, www.lmaclinic.co.uk. yourwellness.com
What can go
wrong with your bones? Healthy bones are strong and durable, but they can break when subjected to extreme force, such as in a traffic or sports accident. Any break in the bone is known as a fracture. If the bone only partially snaps, as occurs when bending a young sapling, it s known as a green stick fracture â€’ a type that s often seen in young children. If the broken bone protrudes through the skin, the break is called an open or compound fracture, but if the skin remains intact, the break is known as a closed or simple fracture. Treatment involves painkillers, ensuring the bone ends are properly reunited, and immobilisation in plaster so the bone can heal without further disturbance. Sometimes surgery is needed to align the broken bone ends and pin them in place. Bones can also be weakened by disease. Like other parts of the body, they can be infiltrated by a bacterial infection, or by cancerous cells. Although primary bone cancer (osteosarcoma) is rare, bone secondaries that spread from a cancer elsewhere in the body (eg breast, prostate, lung, kidney) are relatively common. If the genes involved in bone repair do not work properly, bones may grow larger and weaker than normal in later life (Paget s disease), but by far the most common bone diseases are nutritional. If the correct building blocks are not available in the right quantities, bones can become deformed or increasingly thin and brittle.
How good nutrition builds a healthy skeleton Although bones are often viewed as inert sticks they are a living tissue made up of a network of collagen fibres filled with mineral salts. These minerals are in a constant state of flux as old, worn out bone is continually broken White and brown flour are down, remodelled and replaced. fortified with calcium by law in Good strong bones are therefore Several key nutrients are the UK. This is not the case for important at all stages of life. important for bone health. According wholemeal flour however. So, Following a healthy diet and taking to Dr Catherine Hood, Associate if your calcium intake is likely regular exercise helps your bones Specialist at St George s Hospital, to be low (eg if you donâ€™t like reach their optimum peak strength London, A wealth of research in this milk or milk products), chose by the age of 35 so that, despite field shows clearly that a healthy brown (or white) rather than thinning in later life, they remain diet, regular exercise and getting wholemeal bread. hard enough to resist breaking if enough calcium and vitamin D you fall. can maintain normal bone health. Taking a supplement to support bone health can benefit many who are lacking in these areas. Kira Osteobalance 50+provides
calcium, vitamin D, vitamin K, B vitamins and other bone-friendly nutrients. ÂŁ15.00 from leading pharmacies and supermarkets.
Calcium is structurally important for bones, and 99% of your body calcium (around 1.2kg) is stored in your bones and teeth. The other 1% is vital for nerve conduction, muscle contraction and hormone activity. Your blood calcium levels are tightly controlled, and if you don t obtain enough from your diet, it is quickly leached from your bones so your nerves and muscles - including your heart â€’ can work properly. As a result, poor dietary intakes can lead to significant bone thinning over time. The equivalent of a pint of cows milk supplies your daily calcium needs, so include low fat milk and dairy products, such as cheese, yoghurt and fromage frais, in your daily diet. Other calcium-containing foods include wholegrains, nuts, seeds, pulses, green leafy vegetables and bread made from fortified flour. Vitamin D acts as a hormone, switching on genes needed to make the transport proteins that absorb calcium from the intestines. It also stimulates new bone formation. While you can make some vitamin D in your skin, this only occurs when the UV index is 3 or more. You make no vitamin D during autumn/winter and, even during yourwellness.com
New Calin+ yoghurt provides half the calcium and all the vitamin D you need per day in just one 125g pot. Available in three flavours: strawberry, cherry and vanilla. £1.99 for a pack of four yoghurts, from supermarkets.
summer, the proper use of a sunscreen with a protection factor of SPF15 will reduce vitamin D synthesis by 99%. Lack of vitamin D leads to deformities known as rickets when it develops in children whose bones are still growing, and to bone softening (osteomalacia) in adults, as well as contributing to general bone thinning (osteoporosis). Unfortunately, one in four adults have blood levels of vitamin D that are too low for normal bone health, and one in five children referred to an orthopaedic clinic in Southampton recently showed bone signs of rickets. Try
alkaline action in the body that protects bone from dissolving.
Eat more fish, especially oily fish like mackerel, herring,
Super Strength Vitamin D3, £10.45 for 240 tabs from www.healthspan. co.uk.
Vitamin K is needed to make osteocalcin, a protein that attracts and binds calcium within bones. Lack of vitamin K is associated with low bone mineralisation and increased risk of fracture, while vitamin K supplementation can improve bone mineral density. Try MenaQ7 £18.95 from health food stores and pharmacies. www.menaq7.com
Magnesium and boron are also important
for bone strength. Low intakes are associated with reduced bone formation, increased bone absorption and an increased risk of bone fracture.
Opt for veg as a good intake of vegetables is even more important than fruits for improving bone density. They are a good source of calcium intake and micronutrients for bone health such as potassium, magnesium, boron and vitamin C (which stimulates formation of the bone matrix protein, collagen). Vegetables and fruit also have an yourwellness.com
salmon and sardines. They provide vitamin D plus essential fatty acids that help to increase the amount of calcium laid down in your bones and reduce the amount of calcium lost in the urine.
Cut back on salt High intakes of sodium chloride (table salt) increase the loss of calcium through your kidneys. Avoid obviously salty foods (eg crisps, salted nuts) and try not to add salt during cooking or at the table. Obtain flavour from herbs, spices and black pepper instead. Switch to decaf A high intake of caffeine has been linked with loss of minerals from bone so that women who drink four cups of coffee a day are three times more likely to suffer a hip fracture in later life. To offset this effect, some experts suggest obtaining an extra 40g calcium for every 6 fl oz (178 ml) cup of caffeinated coffee consumed. Other lifestyle factors that can damage your bones include smoking (please quit!), excessive alcohol (stick to recommended intakes), and drinking fizzy, canned drinks whose high content of phosphoric acid can dissolve calcium from bone. It s important to avoid excess stress, too, as the stress hormone, cortisol, increases calcium resorption from bone and increases calcium loss in the urine. In addition, a good intake of protein is important for bone health ‒ and too much can be as harmful as too little.
Case study Stephanie, 38, had never really considered her
own bone health, although her grandmother had osteoporosis and became very bent in her spine as she aged. ‘My job is very physical, and I love sport, yoga and working out, but I was struggling more and more with cartilage pain in my knee,’ she says. ‘I was facing surgery but started to look at alternative ways to boost my physiology. I tried a collagen supplement, Pure-Col, that is popular with athletes as it helps to repair and strengthen bone, cartilage, muscle and tendons. I made an astonishing recovery over a period of about six months and am a firm believer that prevention is better than cure. I now also take a calcium supplement every day.’ Pure-Col costs £29.95 for one month, £70 for three months or £130 for six month’s supply. from www.lookandhealth.co.uk.
Osteoporosis As many as 1 in 2 women and 1 in 5 men over the age of 50 will experience a fracture due to thinning bones. The parts of the body most commonly affected are the wrists, hips and spine. Bone thinning, known as osteoporosis, develops when the balance between bone breakdown and bone remodelling is lost, so that not enough new bone is made to replace that which is absorbed. Unfortunately, there are usually few symptoms that osteoporosis is present, even when the condition is advanced. A report from the National Osteoporosis Society reveals that half of women interviewed believe that loss of height is an inevitable part of ageing, with 40% thinking that slight curvature of the spine is to be expected with age. In fact, these are both warning signs of osteoporosis and if you notice them you should see your doctor. Sometimes the diagnosis is made when an X-ray is taken for other reasons, but usually the first indication is when a fracture (eg hip, wrist) occurs after a minor fall. Fractures of bones in the spinal column (vertebrae) can occur spontaneously or result from minor strains such as when lifting or even coughing.
Who gets it?
Women are relatively protected against osteoporosis until they reach the menopause, as the female hormone, oestrogen, helps to stimulate formation of new bone. Once oestrogen levels fall at the menopause, however, a woman s bones start to thin, so that by the age of 70, some women have between a third and a half of their original bone mass.
40 years old
60 years old
70 years old
But although osteoporosis becomes more common with increasing age, it can affect anyone - even young women and children. Take special care with your diet during pregnancy and when breast-feeding. As well as giving your baby the best possible start in life, this will help keep your bones strong. If your diet is lacking in calcium, this will be leached from your bones and teeth to ensure your developing baby does not go without. A number of risk factors are associated with an increased future risk of developing osteoporosis, but these only predict around one in three people who go on to develop the disease. Potentially, everyone is at risk, and should take steps to improve their bone health, whatever their age. Although osteoporosis is not lifethreatening in itself, its after-effects cause a lot of suffering and can shorten your lifespan as a result of a major fracture. An older person who suffers a hip fracture, for example, is more likely to die over the following year than if they hadn t experienced a hip fracture. This is partly due to the direct result of the injury (blood loss, shock, surgery, prolonged hospital stay) and partly due to the frailty and ill-health of those affected. Their quality of life is also reduced, as someone with osteoporosis may no longer be able to look after themselves, they may become partially disabled or immobilised, and can also suffer from on-going pain.
Risk Factors for osteoporosis : • close family history - especially if your mother or father had a hip fracture • early menopause (before age 45) for women, or low levels of testosterone for men • loss of periods for any cause except pregnancy (eg excessive dieting and weight loss, excessive exercise, use of depot progestogen contraception) • long-term use of high-dose, corticosteroid tablets • certain medical conditions such as adrenal, liver or thyroid problems • being housebound with little exposure to sunlight • low dietary intakes of vitamin D, calcium, magnesium and phosphorus • intestinal malabsorption (eg due to coeliac disease, Crohn’s disease, gastric surgery) • long-term immobility, especially confinement to bed in childhood • heavy drinking • smoking • being underweight (body mass index less than 19)
Absorbing the shock
The Science of Falling
When you fall, you instinctively put out your arms to catch your weight, and as your hand cocks back, your forearm takes the brunt of the impact. This can lead to a Colles’ fracture of the end of the radius bone. Mr Grey Giddins, an orthopaedic surgeon who specialises in wrist and hand injuries, has developed a revolutionary new glove with a shock-absorbing pad that protects the heel of the hand. The guard’s hard shell spreads the impact, while the foam layer absorbs the shock to prevent up to 85% of wrist fractures during a fall. The Giddins Guard is available in a ladies black leather fashion glove, ideal for osteoporosis sufferers, but is also being developed for use by sportspeople at high-risk of wrist fracture during snowboarding, skateboarding and skating. £35 from www.giddinsguard.com
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Don’t diet away your bones Tip: Avoid antacids Excess weight is usually containing aluminium, associated with an unhealthy which reduce the diet and lack of exercise, absorption of which is not kind to bones. By phosphates from losing weight and becoming your diet – regular more fit, your level of activity use for more than 10 should increase which will years may double the help to strengthen your bones. risk of a hip fracture. However, when trying to lose You may also want weight, it is important not to to avoid cooking in follow too strict a weight loss aluminium pans. regime, or you may not get all the calcium or other vitamins and minerals you need from your food. Excessive dieting in your youth can cause significant bone damage According to Professor Jon Tobias, of the Children of the 90s research project, There is a good deal of pressure on teenage girls to be thin, but they need to be aware that this could endanger their developing skeleton and put them at increased risk of osteoporosis . Some people who want to lose weight cut back on dairy products, but these are an important source of calcium. The good news is that low-fat dairy products contain just as much calcium (if not more) and are therefore a good choice. When cutting back on food intake to lose weight, however, it s important to not also reduce your intake of vitamins, minerals and essential fatty acids. An omega-3 fish oil is a good idea if you don t eat much oily fish. Consider taking a general vitamin and mineral supplement, too, or one designed for bone health. Try OsteoGuard, £9.95 from www.
Our magazine is edited by the award winning natural health author Dr Sarah Brewer. Yourwellness is unique in that we cover all aspects of wellbeing, from health and relationships, through fitness and family, to work and finances.
All this for FREE! wy
bones Taking regular exercise stimulates the production of new bone. High impact exercise is best (eg aerobics, gymnastics, netball, dancing, racquet sports, jogging, skipping) but non-weight-bearing exercise such as stretching and swimming is also beneficial. For the elderly, any form of activity is useful, including walking, climbing stairs, carrying loads, doing housework and gardening. These activities also strengthen muscles to reduce the likelihood of a fall. Strength training can also improve your bone mass in the hips and also the spine. In a study from McMaster University in Ontario, for example, postmenopausal women who took part in a strength training regime for twelve months achieved a nine per cent increase in spinal bone mass, on average, compared with a two per cent decrease in density for those who didn t exercise. Other benefits in the strength training group included improved balance and increased muscle strength.
So what exactly is strength training? It may sound daunting, but you don t need to build a body like Arnold Schwarzenegger to improve your bone health. Strength training
uses the principle of muscular resistance to improve muscle strength, with associated benefits to tendons, ligaments, joints and bones. In practical terms, strength or resistance training typically includes working dynamically with weights, although the definition can also include isometric exercise, which involves static resistance (for example pushing against a wall, or using a weight machine to hold the weight in a fixed position rather than performing rapid reps). Other exercises such as Pilates may be considered a moderate form of strength training. The Canadian study at McMaster University involved high-intensity weight training, for two days a week, over a full year. Other forms of weight-bearing exercise can also improve bone strength - including activities like walking and running which, as a high-impact exercise, is especially good at strengthening bones and joints. As a general rule, much like muscles, your bones will become denser and stronger the more regularly you put force on them. Some forms of low-impact or nonweight-bearing exercise, such as swimming and cycling, can also have a beneficial effect on bones as the muscle movements that bend your joints, and flex your back, also stress your bones slightly. Swimmers who do not take part in other types of competitive sport have been found to have greater bone mass in their forearms and back than non-athletes, for example. No matter how old you are, inactivity and a sedentary lifestyle can significantly increase your risk of developing osteoporosis. But taking up strength training as part of a regular exercise regime can directly enhance your bone density... even for women in their eighties and nineties. Levels of exercise don t even have to be extreme, either - just half an hour of weight exercises, two to three times a week, can improve your bone mass, strengthen muscles, and improve your overall balance and walking speed, too.
For more information about bone health, visit the National Osteoporosis Society website at www.nos.org.uk. yourwellness.com
- Anthony Dâ€™Angelo
The greatest gift that you can give yourself is a little bit of your own attention.
- by Gill Potter
Many people would love to feel healthy and enjoy greater levels of well-being. Clients often tell me their life isnâ€™t moving in the desired direction and they are searching for new answers.
It was something I wrestled with, too, for many years - so I know the cost of poor health! What if I told you there are six essential keys to get you onto the right track? Check out these tips and gain new clarity about where you may be blocking better health and wellbeing in your life. Step into a brighter future today!
1. Control of thoughts.
Learn to master your thoughts, particularly your train of thought. Consider the way your thoughts tend to whirl about, flitting like will o -thewisps; one impression arises here, another there, and each changes your thinking. Instead, aim to reach a point where you can become so absorbed in a single thought that no other can enter, so you hold the reins of thought - at least for a short while.
2. Control of actions.
Here it is necessary to act, at least occasionally, in ways that are not precipitated by anything external. Whatever is initiated by your status, your profession, or your situation does not lead more deeply into higher life. Higher life depends upon your resolve to do something
that springs completely from your own initiative - even if it s something absolutely insignificant. No other actions contribute anything to the higher life.
st Fir et r G e u Yo nt & Pric k o e /2 Bo atm d 1 n Tre co e S A
3. Equanimity. People tend to fluctuate back and
forth between joy and sorrow. Rather than allowing yourself to be rocked on the waves of life, aim to reach a level of equanimity and steadiness, so you become steadfast and even-tempered.
4. Understand every being. Look for beauty
within everything, even that which is outwardly ugly. Try always to approach what is wonderful in every phenomenon of outer reality. You will see that everything contains an aspect that can be affirmed.
5. Complete openness. People tend to judge new things according to the old things they already know. But instead of confronting a new communication with your own opinion, remain alert for the possibility of learning something new. Develop the ability to listen, so you encounter matters with the greatest possible openness and have what is termed a beginner s mind.
6. Inner harmony. You receive this after you have
developed the first five keys above. Those who have the other qualities are also inwardly harmonious and peaceful. Nothing disturbs them. Gill Potter is the author of Sacred Paths Entwined, published by Ecademy Press and available on Amazon. She works with clients worldwide using astrology and archetypes to know more about their life path and purpose. For more information, visit www.joyfulsteps.com
- by Paul Jenner
Can you consistently be happier than you generally are now? The answer is emphatically ‘yes’. Whilst it’s true that your genes have a great deal to do with your underlying level of happiness, there are plenty of things you can do to give nature a helping hand.
This extra happiness doesn t just drop out of the sky like rain. You have to consciously decide to be happier. At first that may sound a little crazy. After all, doesn t everyone want to be happy? Well, yes, but many of us want other things even more. Ask yourself this. If a genie offered you the chance to be either a rich celebrity or happy, which option would you go for? Having made the decision to be happier, here are some practical things you can do: Don t go comparing yourself with the small number of people who are rich and famous; if you must compare, then do so with the far larger number of people who live in poverty. On a small piece of card, write down ten things in your life to be grateful for. Keep the card in your bag or wallet and refer to it whenever your happiness needs a boost. Let go of negative emotions such as anger, envy, and the desire to get even ‒ they re only doing you harm. Laugh. If you can t laugh, pretend to laugh. Your bodymind can t distinguish between fake laughter and the genuine thing and, in either case, will release pleasure-giving endorphins. Exercise regularly. This, too, will give your endorphins a boost. In the UK, the National Institute for Health and Clinical Excellence (NICE)
recommends exercise and psychotherapy, rather than antidepressants, as the first line of treatment for mild depression. Treasure people for what they are, not what they can do for you. Your relationships with your partner (if you have one), your family, your friends, and your colleagues should all be sources of happiness, not material benefit. If you have a partner have sex as often as possible ‒ it releases such happy chemicals as dopamine, phenylethylamine (PEA) and oxytocin (which bonds people together). Research also shows that couples who are monogamous are happier than those who are not. Before you make a decision on anything, ask yourself: Is this going to make me happier? If not, then perhaps you shouldn t do it. Always be willing to let a few things happen by chance ‒ you may discover a source of happiness you didn t know about. Look upon your happiness and peace of mind as a great treasure that has to be protected at all costs and always put it first. Paul Jenner is the author of more than 30 books about the enjoyment of life, including How To Be Happier (Teach Yourself, £10.99) and Transform Your Life With NLP (Teach Yourself, £9.99).
How to be
- O A Battista
A dog is one of the remaining reasons why some people can be persuaded to go for a walk.
The Retired Greyhound Trust (RGT) is a national charity dedicated to finding loving homes for greyhounds whose racing days are over. Each year, approximately 8,500 greyhounds retire from racing, and volunteers at a network of over 70 branches across Britain do their utmost to find them a new home. Most branches have kennels where you can meet the greyhounds available, and in 2012 the Trust was proud to rehome its 60,000th greyhound. The breed is typically intelligent, gentle, affectionate and eventempered. They are quite laid back and docile, yet despite possessing remarkable stamina and endurance, only need two, twenty-minute walks each day. They are often described as couch potatoes , requiring less exercise than average dogs, and walk quietly on a lead without pulling. Because their coats are short and smooth, they don t get too dirty, and can come back from muddy walks relatively clean, generally requiring little grooming.
Greyhounds make an ideal family pet, as they get along with children, the elderly and often live happily with other pets. Greyhounds can, and do, live harmoniously with cats so don t be discouraged by those who say it s an impossibility. Contrary to popular belief, some greyhounds are catproof and can be homed straight into a house with cats. If you re thinking about adopting a patient, quiet and loving dog that doesn t require special treatment, then a greyhound may be right for you. They are loving dogs that don t ask for much more than a cosy corner to sleep in. At any one time, the Retired Greyhound Trust has over 800 dogs in kennels waiting to be adopted. Could your family join the thousands of greyhound owners in Britain who agree that Greyhounds Make Great Pets ? For more information about adopting a greyhound, visit www. retiredgreyhounds.co.uk.
Yvonne has struggled with multiple sclerosis (MS) since she was diagnosed in 2002, but her retired greyhound, MJ, has changed the way she lives with MS, as well as her general outlook on life. Says Yvonne, When I was diagnosed with MS, I had a Rottweiler who I loved to bits but, due to her size and strength, I couldn t handle her at all myself. Sadly, she died in January 2011 leaving a big void in my life. After a lot of soul searching and research, I decided to rehome a retired ex-racing Greyhound. Yes, I know what you re thinking: they can go from 0-45mph in a matter of seconds, but read any website about them and you ll be surprised to know they re also known as 45mph couch potatoes. After Yvonne adopted MJ, it didn t take long to notice the positive impact on her health and attitude. My legs are now stronger after our daily walks, and just being out in the fresh air with MJ is brilliant and makes me feel so much better. This is something I wouldn t have dreamt of doing a year ago. It s a perfect match. My lovely greyhound has made me feel so much better and I don t know what I d do without her now.
ome a retired
Donâ€™t su Empty N yourwellness.com
- by Paula Wynne
You’ve waved them cheerfully into their new accommodation, and driven back down the motorway. But once the front door is shut, you realise how different your house feels now they’re gone. Where there were once raised voices, doors slamming, music playing and laughter, there’s now silence. It suddenly sinks in that they’re gone.
Many parents get so caught up in the chaotic planning for their son or daughter going off to university, or moving in with a partner, that they don t take time to think about how they re going to cope in their new empty nest . With more free time (no more taxiing them about, or cleaning up after them) many people find themselves moping about, missing their offspring and wondering what to do with themselves in their absence. Rather than focusing on the loss of a child s presence, use that time-hole to your advantage. Be positive: write out a list of things you ve always wanted to do but never had time for, and set yourself new goals for the future. Stuck for ideas? Here are a few to start you off:
Travel: Where have you always
wanted to go? Get out your maps, do some research on the internet and work out your route. It doesn t have to be abroad; there are bound to be places of interest close by that you ve never made it to. Just get out there!
Further Your Education:
Community colleges and schools often have evening classes. From pottery to learning a language, it s right there at your fingertips. Some are even free, and you ll meet new people and enjoy new conversations. Or try an online course and learn from your own living room.
Update Your Look: A new
hairstyle or new clothes can do wonders to revive you. If money is an issue, browse through your local charity shops ‒ there are treasures awaiting you. Start an exercise routine or a new healthy eating plan. You ll feel and look years younger!
Volunteer: There are lots of
organisations that could do with your help; whether it s a specific skill you can offer or simply your time, volunteering will make others and yourself feel good. Try your local schools and charity shops or use Google to find volunteering opportunities in your area.
Read: Pick up those books you ve
never had time for, or re-read an old favourite.
Go Green: Start a new gardening
project. A patio or new beds, or plant a fruit tree and enjoy waiting for it to bear gems next summer. If you re conservative in your gardening tastes, be bold and try something different.
Decorate: Give your house a fresh new look. Read interior design books or browse advice sites for tips and inspiration and then go to it.
Hobby Horse: Buy a magazine or book to teach yourself a new hobby or go back and learn old tricks.
When Paula Wynne s son flew the roost in 2009, she made the most of her empty nest by realising her dream of becoming an author. She put her plan into action and within months was commissioned to write her first book, Create a Successful Website. As this hit the Amazon bestseller list, Paula s second book, Pimp My Site, was commissioned by Wiley. At the same time, Paula and her partner, Ken Sheridan, worked on the concept of a new business venture, iHubbub. Through iHubbub, Paula and Ken are determined to help start-up home business entrepreneurs because they have walked in the same shoes. They know the struggles and keenly feel the challenges along the road to success. For more information, visit
uffer the Nest syndrome www.ihubbub.com.
Do you diagnose your family on-line?
A recent survey found that almost a third of people seek health advice on the web for family medical symptoms, rather than seeing their GP. In fact, only one in five of those questioned said they would see their doctor first when someone felt unwell. In many cases, this was because they feared their doctor was too pressed for time to carry out a proper consultation, and could therefore misdiagnose them as a result. While not all the health information available on-line is reliable, the new Isabel Symptom Checker is a trust-worthy, evidence-based tool that can help you research possible diagnoses in advance. Not only will this give you the confidence to see your doctor when necessary, it will also help you get the most out of your consultation. The Isabel Symptom Checker uses Disease Pattern Technology, which has taken 12 years to develop. It works by searching a database of 6,000 diseases, with multiple symptom patterns, to produce a list of possible diagnoses. This technology is intended to follow the traditional diagnostic process that a GP or specialist undertakes when assessing a patient s illness. In trials, the correct diagnosis was included in the final list of suggestions 95% of the time, compared with Dr Google which was only 50% accurate. Sir Graeme Catto, President of the College of Medicine, says, During my time as President of the GMC, I saw many unfortunate cases of diagnostic error. With so many conditions and diseases that can be easily missed when assessing patients, there is a critical need for modern technology such as the Isabel Symptom Checker to help patients better understand the possible diagnoses that could be causing their symptoms and work in collaboration with their GPs. Isabel Healthcare Inc. was founded in 2000 by Jason Maude and named after his daughter who almost died after a potentially fatal illness was not recognised. For over 10 years, Isabel Healthcare has provided the Isabel diagnosis decision support system to hospitals, general practices and individual doctors. To use the Isabel symptom checker to check your own unresolved symptoms, visit http://symptomchecker.isabelhealthcare.com or download the free Isabel Symptom Checker iPhone app from the iTunes app store.
hospital? Written by a GP and surgeon with over 40 years NHS experience, Going into Hospital? offers useful tips and information for those facing a hospital stay. Full of positive ideas, it helps you plan your future, think about what to pack, outlines - by Dr. Seth the dangers of hospital-acquired infections and how to prevent them, and suggests how to maintain good health on your return home. The booklet has been written from a patient s point of view by an experienced doctor who found himself at the receiving end of treatment. After retirement I developed cancer which required several hospital admissions, says Dr Seth. While recovering from an operation I realised I knew about the possible complications of prolonged rest in bed and wished that my fellow patients were also aware of risks such as this, which can be avoidable. This inspired me to write this book. Going into
hospital costs ÂŁ4.50 from www.amazon.co.uk.
Tel: 07834 7
Exercise is supposed to be invigorating and to make you healthier and happier. Well, that s certainly true - but it can also seem like hard work. Then there s a danger that exercise becomes a boring chore. Everyone is different, and exercise that one person enjoys may seem tedious to another. However, the following tips should help you beat exercise boredom so that getting fitter isn t a total drag.
find a local or regional competition in your area. This section
Mix it up. People who engage
in a single form of exercise, over and over again, are more likely to quit than those who vary their routine. This
Tel: 07834 7
Get a buddy. Most people
are more motivated to exercise when a workout buddy gees them on. There are a number of reasons why - mutual support and encouragement is certainly part of it, but it also introduces an element of competition that s difficult to resist. Finding an exercise partner
isn t always easy, but try asking friends, family and work colleagues if they re interested. If you re a member of a gym, exercise class or sports club then perhaps you can pair up with someone there. If all else fails, online discussion forums dedicated to your preferred exercise may present a way for individuals in the same city or town to buddy up (see the cycle buddy feature that follows).
Have a virtual workout. Okay, it s not for
everyone, but interactive exercise and dance games for the Wii and other games consoles can add a bit of variety and fun to your exercise regime. Get some friends round and make it into yourwellness.com
a party! Even if you re playing alone, fitness video games can still encourage motivation by effectively providing a virtual buddy that brings some of the benefits mentioned already.
Rethink your aims.
Many people get demotivated because they set themselves unrealistic and potentially unachievable goals. That includes having a big target amount of weight to lose, or developing a figure like such-and-such a celebrity. It s important to realise that not achieving a goal you ve set for yourself
(especially an almost impossible one) isn t a failure, and certainly isn t a reason to give up. Instead, rethink your overall aims, and set yourself a new, attainable (but not too easy!) target. Set smaller, short-term goals that you can consistently reach, while still keeping an eye on your long-term target.
Enter competitions and events. Perhaps
surprisingly, this doesn t occur to a lot of people, but it s a good way to shake things up and add an element of competition and fun to your exercise goals. If you re a runner, consider enrolling in a local half-marathon, a 10K run or even a fun run for charity. For most types of sport you re likely to
could take the form of planned crosstraining (for example, if you are runner, you might consider adding cycling, swimming or weight training to your exercise schedule) but it might also just involve varying your routine from one exercise session to the next. If you run, walk or cycle instead, for example. Try to plan at least three different routes, and vary them from one session to the next. Alternatively, you could go further afield - hop in the car or on a bus, and exercise in some other location entirely. You might be surprised at the effect a simple change of scenery has on your motivation levels.
Doing something is better than nothing!
Everyone experiences days when they just can t be bothered to exercise. If you really can t face a full session, why not make the commitment to do a shorter session of around 15 minutes? As often as not, once you ve started exercising you ll find the motivation to go on. But if you don t, go easy on yourself. You deserve a day off now and again â€’ just don t let inertia take hold. Get back into a regular schedule of exercise as soon as you can, and if you apply some of the tips covered here, there ll soon be no stopping you.
The New SPIRO S187 padded bikewear shorts are perfect for cyclists who are looking for improved comfort and performance. Anatomically shaped and constructed from 4-way soft stretch fabric, they feature interface padding, elasticated waistband, reﬂective piping and an inner, silicone grip around each leg. The shorts wick quickly, are breathable and keep your skin cool. An antibacterial, double-layer fabric pad ensures maximum moisture transfer and freshness. Available in sizes 8-16 for ladies and S-2XL for men. £15 from www.spiroactivewear.com
cycle buddy near you a
Do you love cycling but hate going it alone? Find someone to share those empty lanes or off-road tracks via CyclingBuddy.com. Within seven months of launch, the site gained almost 10,000 members who, between them, logged over 500,000 miles. Incredibly, CyclingBuddy now has members in 14 countries including, UK, USA, Canada, Australia, New Zealand, Germany, France and Italy. Whether you re a hard-core road cyclist, an adrenaline-seeking mountain biker, a health-conscious commuter or a recreational cyclist, you ll find someone similar to join you and share the fun. According to founder Tony Piedade, Taking up cycling can be a little costly, so it s important that people have the best possible network to plug into for motivation, advice and confidence. It can be daunting getting on a road on two wheels, and we could all do with some motivational help to keep us enjoying the sport. The site is completely free to join, so visit: www.cyclingbuddy. com and start shifting those gears.
Tel: 07834 7
ow? u kn places o y est Did mon es occur m o c The ye injuri (30%), e e that the hom ) and n % i es 20 are ork ( e activiti w t a ur g leis %). durin 1 ( 8
Yet another reason to keep
If the risk of a deep vein thrombosis isn t enough to get you moving, researchers now say that prolonged sitting also doubles your risk of diabetes, heart disease and premature death! What s more, these risks remain however much physical activity you get, so even if you meet the guidelines and exercise for at least half an hour on most days, sitting down afterwards is the worst thing you can do. Although this may seem unlikely, the results come from a full analysis of 18 different studies involving almost eight hundred thousand people, so they have to be taken seriously. According to Dr Emma Wilmot, of Leicester General Hospital, The average adult spends 5070% of their time sitting, so the findings of this study have far reaching implications. By simply limiting the time that you spend sitting, you may be able to reduce your risk of diabetes, heart disease and death . She adds, This is an important message because people with risk factors for diabetes, such as the obese, those of South Asian ethnic origin, or those with a family history of diabetes, may be able to help reduce their future risk of diabetes by limiting the time spent sitting. Professor Stuart Biddle, of Loughborough University, suggests: There are many ways we can reduce our sitting time, such as breaking up long periods at the computer at work by placing our laptop on a filing cabinet. We can have standing meetings, we can walk during the lunch break, and we can look to reduce TV viewing in the evenings by seeking out less sedentary behaviours. Stand-up desks are becoming increasingly common, but take care - switching to a standing desk can be more tiring, and not everyone gets on with them. Rather than standing all day, try a bit of both. Use a sitting desk with proper ergonomic aids, and stand up every 20 minutes to move around - walk to the printer, go for a glass of water, stand for a meeting, and take the stairs when visiting other floors in your office building, rather than using the elevator. If your boss asks what you re up to, tell him you re trying to maximise the number of years you can continue working for them!
protect your eyes Researchers in the US have found that high school hockey players (aged 14 to 18) who compete in states where protective eyewear is mandatory are five times less likely to experience head, eye, and facial injuries than players competing in states where protective eyewear is not a legal requirement. In fact, injury to the eyes themselves, and surrounding structures such as the orbits, eyebrows, and eyelids were virtually eliminated. This may seem obvious, but many people take part in contact sports or other potentially dangerous activities without thinking to protect their eyes. According to Professor Robert Scott, Consultant Ophthalmologist at the BMI Priory Hospital in Birmingham, Good eye protection should be lightweight, but strong enough to resist impact. It should also protect the sides of the eyes as most impacts occur at the outer side of the eye. Some sports have specifically designed protection. Squash racquets and the Irish game of hurling are particularly associated with eye injuries and enforce use of specialised protection in official competitions. He adds, Eye injuries occur in most ball sports, such as rugby, football, hockey and cricket, but are unusual. In cricket and hockey, head-guards and eye protection should be worn in certain high-risk game situations. I have also seen an increase in the number of severe eye injuries among participants of mixed martial arts sports. Professor Robert Scott is a Consultant Ophthalmologist at BMI Priory Hospital in Birmingham. He is the Consultant Adviser in Ophthalmology to Her Majestyâ€™s Armed Forces, treating eye injuries and diseases in military personnel, and adviser to the Royal Air Force on aircrew ophthalmic standards. Visit www.bmihealthcare.co.uk.
- Mahatma Gandhi This section
Nobody can hurt me without my permission.
- by Dr Lisa Turner
Picture this. It’s a special occasion, and you want your husband to remember it, to treat you in a special way, buy you a small gift or take you out, or maybe to speak those special words in that special tone of voice. Or maybe you’d just love to be held or hugged in that perfect way.
But what happens? He forgets. He comes home in a grump. There s no outing, no gift, no special words, no hug and maybe even worse. All the efforts you made to mark the occasion have gone to waste. How would that make you feel? If you re like most people ‒ probably pretty bad. You might feel justifiably angry. He should have remembered after all! Or perhaps you ll just feel sad, that you didn t get to feel loved in the ways you wanted. Maybe you feel afraid that your relationship is in danger. Is he going to leave
you? Possibly, you feel hurt that all your efforts went unnoticed, ignored or rejected? Or do you feel guilty? Perhaps you didn t love him enough for him to reciprocate. All these emotions are actually the resistance to LOVE, and it s triggered by the inner desire for some outer experience. A painful emotion is the tension you feel when there s a difference between what you want, and what you have. So the bottom line is that all emotional pain comes from expectations. When you expect someone else to be, or do, or give you something and you don t get that, you feel pain. Now many people would say the way to feel more love is to create more experiences that fit your expectations. But what if you
Love Hu yourwellness.com
41 turned it on its head? What if you decided that you had all the love you could possibly want already flowing in you? Maybe it comes from your direct connection to source energy. And what if you have no need for anyone else to do anything in order for you to feel that love? Indeed, the very desire or expectation that someone else will cause YOU to have love moving in your neurology makes no sense. The energy of love is already within you, and it can move any time you choose it to. Try this experiment - let go of any expectations of anyone, any group of people or anything at all. Run this experiment for a whole day and you will notice how much more love you feel within your own being. Dr Lisa Turner is a sexual energy, personal and spiritual development expert, who speaks about the unspeakable. For more information visit www.psycademy.co.uk/ emotional-resilience
Who should do the house work? Many domestic arguments arise from inequality - or perceived inequality - in the distribution of housework and household chores. A recent study at Sweden s Umea University shone a spotlight on this issue when asking men and women a series of questions about their work and home life. While the results showed both sexes had similar levels of psychological distress at the age of 21, by the age of 42 women reported significantly greater levels of distress than men of the same age â€’ and complaints of gender inequality were identified as a key contributor. Even with the best of intentions, it can be tough to get the housework balance right. For one thing, it s all too easy to fall into gender stereotypes when dividing up the work. Just as women complain they re often left to do the cooking and cleaning, men are equally unhappy if they re automatically expected to fulfil roles like taking out the bins or putting up shelves. The key, as always, is communication. Discuss and mutually agree who will do what, then stick to it as far as possible. Household roles may evolve and shift, but they shouldn t be allowed to slip to the extent that either party feels hard done by. And if someone does feel the division of labour isn t fair, take time to sit down and talk about it before that niggling dissatisfaction turns into stress and resentment. yourwellness.com
how to m
healthy re yourwellness.com
Here are seven simple tips to help your relationship survive the test of time.
1 - by Shirley Yanez
When you make a mistake, always say you re sorry. Nurturing a healthy relationship is all about creating a two-way street, and not blaming the other person for your mistakes. We all make mistakes, we are all human, and learning to be tolerant and open with your partner is the key to a long, happy relationship.
When you desperately seek your partner s approval, your relationship becomes all about what they can do to make you feel good, how often they boost your ego, how often they lift your sprit when you feel down and how well they change your negative feelings into positive ones. This is draining for another person and will only create an unbalanced relationship in the end.
If you often find yourself focusing on pleasing someone else, or constantly seeking their approval, realize that YOU are creating that need. Instead of focusing on what you can get from another person, just focus on having fun together. Many times the best thing you can do for yourself and someone else, is to just let go and give yourself permission to laugh and be free.
Always be a good listener, and be open to give quality time to your partner when they need you. We all need someone to talk to, and we all benefit from someone who can listen without judging or being defensive. In a partnership, both people count and both needs have to be met in order for the relationship to have balance. If you are too busy thinking about yourself, and what you need, there will always be someone else ready to lend an ear. Intimate chats over a candle-lit supper can often lead to intimate closeness in the bedroom, so spice up your life by being a support when your partner most needs you.
Just because you are in a relationship, doesn t mean you have to stop having a life of your own, just as your partner also needs a life of their own, away from you; so trust is paramount, and forgiveness crucial. Never quit in the heat of the moment, and always learn to work it out because every couple has their ups and downs, no matter how perfect the relationship seems on the surface. Communication is vital for a happy, healthy relationship. Your partner can t read your mind, so always let them know what you are feeling and why. Talking openly and rationally about your feelings is a cathartic experience. It allows the other person to understand your moods and anxieties, which creates less stress and more understanding. Take a long look at the things you do that damage the relationship, and recognise that if you want something different, you have to do something different. Ask your partner to tell you the things you do that make them feel special, then make a real effort to do something every day, no matter how you feel, to make it happen.
Love is a powerful drug and can be very addictive, so keep your feet on the ground and never assume that another person can make your problems disappear. Having another person share your life is about making what you already have even better, so make love not war! Shirley Yanez offers a free, interactive life coaching program at www.venuscow.com. Venus Cow centres on common sense and showing people that what they believe to be true is actually untrue.
If you are bitter at heart, sugar in the mouth will not help you. Eating too much refined sugar impairs both bone growth and bone strength, as it significantly increases the amount of calcium lost in the urine. Most of this lost calcium has either come from your bones, or was originally meant to be deposited in your bone bank . And the effect of sugar doesn t stop there ingesting large amounts also increases your blood levels of the stress hormone, cortisol. Although it has important biological functions in the short term, during times of stress, cortisol can also lead to osteoporosis if stress is prolonged. With more and more evidence linking the over-consumption of sugar with diseases such as cardiovascular disorders, obesity, metabolic syndrome, cancer as well as osteoporosis, perhaps it s time we all take measures to watch our sugar intake .
sugar for Ditch the
What is sugar? When you think of sugar, do you picture the white crystalline substance known as sucrose or table sugar ? In fact, there are many different types of sugar naturally occurring in food, including: • Fructose: fruit sugar, found in fruits and honey • Glucose: found in honey, fruits and vegetables • Galactose: found in milk and dairy products • Sucrose: made up of glucose and fructose and found in plants • Lactose: found in milk (made up of glucose and galactose) • Maltose: found in barley. When you eat these various sugars, they are broken down in your intestines, then absorbed and taken directly to your liver, where they are converted into glucose. This is the main sugar found in your circulation, and is a vital source of fuel for every cell in your body, especially those in your brain.
Why is sugar so bad?
Our ancestors only ate tiny amounts of natural sugar from fruits, that were only available for a few months a year (at harvest time), or as honey, which was guarded by bees. Nowadays, the natural forms of sugar are processed, refined and chemically altered to produce highly concentrated forms that are eaten in excessive amounts that are too much for the body to handle. Sucrose, or table sugar granules, for example, are made by refining the juices of sugar cane or sugar beets. During the refining process, the raw material extracted from the plant is stripped of its vitamins, minerals, proteins, enzymes and other beneficial
nutrients to leave concentrated sucrose (glucose + fructose) with a high calorie content. Even if you don t add a spoonful of sugar to your tea or coffee, excessive amounts of sugar are hidden in processed and packaged foods and drinks. Check labels for sugar in the form of evaporated cane syrup, high fructose corn syrup, maltodextrin, molasses, caramel, sorbitol, mannitol, and almost anything ending with ‒ose (fructose, sucrose, lactose, glucose etc). These hidden sugars quickly add up in the diet. Not only does excess sugar place a huge demand on organs like the pancreas and liver, which are responsible for processing it, but the excess that s not required immediately as an energy source is converted into fat and stored in the body, leading to weight gain and obesity.
How to reduce processed sugar
If you find it too difficult to completely go without sugar and want to have the occasional treat, there are healthier sweeteners that are not so processed. Jaggery is made from raw sugar cane juice, palm juice or coconut palm sap and is widely used in India as a natural sweetener. It is unrefined, so retains the natural vitamins and minerals making it particularly high in magnesium, potassium, selenium and iron. Check ethnic supermarkets and shops for availability. Raw Organic Honey has not been heated, pasteurized or processed in any way. It contains natural vitamins, enzymes and powerful antioxidants. Raw honey has anti-viral, anti-bacterial and anti-fungal properties and is known to help strengthen the immune system.
Stevia leaves from the Stevia plant
contain a natural sweetener that is 300 times sweeter than sugar, is extremely low in calories, and does not raise your blood sugar levels. Stevia is also thought to have a regulating effect on the pancreas so is beneficial for people with diabetes or those without diabetes who experience hypoglycaemia (low blood glucose levels). Herbal tonics containing stevia are widely used in alternative therapies to treat elevated blood pressure, digestive disorders, obesity, candida and skin disorders.
Lemon Iced Tea (serves 4)
Naturally refreshing without any guilt because this iced tea is calorie and sugar free! This tea is balanced with the sweetness of Truvia calorie-free sweetener and the tartness of lemons to quench your thirst. This beverage has 0 calories and 0g sugar per serving.
Ingredients 960ml water 4 bags black tea 2 ½ tbsp (30g) Truvia® caloriefree sweetener spoonable (or 20 sachets Truvia calorie-free sweetener) 2 tsp (10ml) lemon juice
Method Truvia® is a stevia-based sweetener with the same texture and crunch of sugar. Truvia® sweetener has a crisp, clean taste and is perfect for sprinkling on fruits, yoghurt and cereals, for use in tea and coffee as well as cooking and baking. Visit www.truvia.co.uk for stockists and more recipe ideas.
1. Bring water to a boil. Remove from heat and add tea bags.
2. Steep for 5 minutes. Discard tea bags.
3. Stir in Truvia calorie-free
sweetener and lemon juice. Refrigerate until chilled. Serve over ice, if desired.
Lettuce wraps (Makes 12 wraps)
These lettuce wraps are ﬁlled with summer fresh melon and cucumber infused with soy and sesame ﬂavours. This vegetarian dish with Truvia caloriefree sweetener boasts great taste with 40% fewer calories and no added sugar.
Method 1. Arrange the lettuce cups on a serving platter. 2. Place the remaining ingredients into a large mixing bowl and toss gently.
Allow ﬂavours to meld for 5 minutes and drain juices into a serving dish and use as sauce for the wraps.
3. Spoon the melon mixture into the lettuce cups. Drizzle with sauce and enjoy.
Ingredients 12 leaves of ﬂat leaf or iceberg lettuce, separated 85g Honeydew, cubed 85g Cantaloupe, cubed 50g of bean sprouts 3 tbsp (45ml) olive oil 2 tbsp (30ml) sesame oil 1 garlic clove, smashed and diced 1 seedless cucumber, diced 2 limes, juiced and zested 30g diced red onion 2 tbsp (30ml) of soy sauce
1 tsp (5ml) hot sauce
1 tbsp + 2 1/4 tsp (21g) Truvia calorie-free sweetener spoonable (or 14 sachets Truvia calorie-free sweetener)
1. In a small bowl, combine the
3 lemons, juiced and zested
the vegetables and sauté on medium high heat for about 4 to 6 minutes or until they begin to caramelise.
30g chopped mint 3 tbsp + 3/4 tsp (39g) of Truvia® calorie-free sweetener spoonable (or 26 sachets Truvia® calorie-free sweetener)
120ml water 15g chopped parsley
Stir Fry Lemon Prawns (serves 2) Get back in touch with your wok by creating a light seafood treat that draws from a simple, time-honoured Asian recipe. In less than 10 minutes, you ve got a romantic dinner for two that s a lemony indulgence sweetened with Truvia calorie-free sweetener. yourwellness.com
455g uncooked medium prawns peeled and de-veined 3 tablespoons (45ml) olive oil 85g diced celery 85g sweet onion, diced 2 cloves garlic, peeled and minced 1 red bell pepper, diced 1 green onion, sliced 500g hot cooked brown rice
ﬁrst four ingredients. Stir well until blended.
2. In a large skillet or wok, add all of
3. Scrape the bottom of the pan
with a spoon or tongs. Add the prawns and cook for another minute or until the prawns start to turn pink.
4. Stir in the Truvia lemon mixture and bring to a boil ‒ cook for another minute. If desired, season with sea salt and pepper and serve over the brown rice.
Terms & Conditions apply
Basil marinated Pork Roast (makes 8-10 3 oz servings)
This moist and tender pork roast is tenderised overnight in a basil infused marinade made with Truvia caloriefree sweetener. It s roasted to a golden brown revealing a sweet-savoury herb crust and is delicious served with brown rice and string beans.
Ingredients 2 tbsp (30ml) Worcestershire sauce 2 tbsp (30ml) low sodium soy sauce 120ml club soda 2 tbsp (30ml) olive oil 3 tbsp + 1 1/2 tsp (42g) Truvia calorie-free sweetener spoonable (or 28 sachets Truvia calorie-free sweetener) 1/2 tsp (2.5ml) cider vinegar 1 1/2 lemons, juiced and zested 15g basil, chopped 15g parsley, chopped 1 tbsp Dijon mustard 1/2 tsp celery seed 1/2 tbsp mustard seed 2 garlic cloves, minced 1 (680-900g) pork loin roast, tenderised
Japanese ZERO NOODLES contain zero-sugar, zero-carbs, zero-fat, zero-gluten and are virtually calorie free. In fact, they are basically just water and Konjak root. This vegetable is largely made of glucomanan, a soluble fibre that stabilises blood sugar levels and prevents hunger pangs and over-eating. Each pack of ZERO NOODLES contains just 10 calories and offers a simple, zero-sugar, zero-fat replacement for pasta, rice or regular noodles. The noodles are ready-toeat in 3-5 minutes and neutral in taste. £1.99 for a 200g pack from Holland & Barrett stores and www.hollandandbarrett.com
Method 1. In a small bowl, combine Worcestershire sauce, soy sauce, club soda, olive oil, Truvia calorie-free sweetener, vinegar, lemon juice and zest, basil, parsley, mustard, celery seed, mustard seed and garlic. 2. Tenderise the pork loin by placing on a cutting board. Take one fork in each hand and simultaneously jab the fork into the loin multiple times to pierce. 3. Place pork loin roast in a large plastic re-sealable bag and pour marinade over pork loin. Seal and marinate in refrigerator for at least 3 hours. 4. Preheat oven to 160° C. Remove roast from bag, place in a roasting pan and save marinade. 5. Roast pork loin at 160° C for about 1¼ hours or to an internal temperature of 68° C. Baste the pork with the marinade every 30 minutes while cooking. 6. Remove roast from the oven and let rest for 15 minutes (it will continue to cook during this resting stage). Conﬁrm internal temperature has reached 70° C prior to serving. 7. Serve with brown rice or string beans.
Apple Berry Gallette This rustic version of Fruits of the Forest pie is sweetened with the goodness of Truvia calorie-free sweetener and has 60% less sugar and contains 25% fewer calories than a full sugar gallette.
Ingredients 270g apples, peeled 1 tsp fresh lemon zest 1 tbsp (15ml) fresh lemon juice 150g fresh strawberries, sliced 150g blueberries, fresh or frozen 150g blackberries, fresh or frozen ¼ tsp salt 1 tsp cinnamon, ground 2 tbsp corn ﬂour ¼ cup + 1 ½ tsp (54g) Truvia calorie-free sweetener spoonable (or 36 sachets Truvia calorie-free sweetener) 1 pie crust 2 tbsp (25g) butter
Method 1. Assemble all ingredients; preheat oven to 218° C. 2. Peel and thinly slice apples; place in bowl, top with lemon zest and juice; set aside. 3. In large mixing bowl, place
strawberries, blueberries, blackberries, salt, cinnamon, corn ﬂour and Truvia calorie-free sweetener; blend together; set aside.
4. Place pie crust dough on lightly ﬂoured surface; roll out; transfer to parchment-lined sheet pan.
5. Gently combine apple and berry mixtures. Place fruit mixture into centre of piecrust, leaving 1½ inch border around edge of crust; place butter pats on fruit ﬁlling. 6. Flip up crust edge towards middle, pleating as you fold up. 7. Bake in 218°C oven for 5055 minutes; rotate 180°half way through baking. 8. Cool on wire rack; serve warm or at room temperature.
Weight Watchers’ reduced sugar, low-calorie, fruit jams contain 35% less sugar than standard preserves. Each 15g serving has just 25kcals and a ProPoints® value of 1, with no artificial sweeteners or preservatives. Choose from reduced sugar Apricot, Raspberry, Blackcurrant, Strawberry and Orange Marmalade. £1.89 each from supermarkets. Check-out the recipes at www.weightwatchersfoods.co.uk, too.
All recipes courtesy of www.truvia.co.uk yourwellness.com
Should You Put Your Child on a Diet? Are you For or Against
All parents want the best for their children, which includes ensuring they’re physically healthy and confident about their body image. But getting children to eat well, exercise regularly and maintain a healthy lifestyle is sometimes challenging. Media reports suggest that childhood obesity is increasing, but if you feel your child is becoming overweight, is it right to put them on a diet? yourwellness.com
All parents want the best for their children, which includes ensuring they’re physically healthy and confident about their body image. But getting children to eat well, exercise regularly and maintain a healthy lifestyle is sometimes challenging. Media reports suggest that childhood obesity is increasing, but if you feel your child is becoming overweight, is it right to put them on a diet? For: Tanisha By the age of ten, my daughter was a lot heavier than her classmates. She was getting to the age where her appearance was important, and I could tell she was upset about being bigger than all her friends. I didn t want her to end up struggling with weight all her life ‒ as I have - so suggested that we both start a new diet. By planning our meals together, I was able to supervise exactly what she ate. It gave me the opportunity to teach her about healthy foods, and help motivate her not to return to the sugary snacks she loves. Every Friday, we weigh ourselves and if
we ve hit our target for the week, we reward ourselves with a trip to the cinema or some new clothes. If your child is overweight, then I think the right thing to do is put them on a healthy eating plan. If you don t, they ll continue gaining weight, and then it s only a matter of time before doctors, teachers or their classmates start to make comments about their weight ‒ and this is far more upsetting for children. Hopefully, by putting my daughter on a diet at this age, she will grow up to eat healthily and maintain a normal weight for the rest of her life.
Against: Gillian Children are still growing well into their late teens, and putting them on a diet at a young age isn t a good idea. Quite often a chubby child will lose their puppy fat naturally as they grow up, so diets often aren t necessary. I think it can be really harmful to talk to young children about diets and body shape. It may make them obsessive about food, which could lead to an eating disorder. It s far better to encourage children to feel happy and conﬁdent in themselves, whatever their shape happens to be. In our household, we all eat healthily most of the time.
This means that our children have naturally stayed at a healthy weight, and there s never been any need to suggest that they should diet. If I was worried about my children putting on weight, I wouldn t mention it to them. Instead, I d just change the habits of the whole family ‒ perhaps by buying fewer treats. Our culture is obsessed with image and it s really sad to see young people obsessing over whether they look right . So many adults are on endless diets and encouraging children to diet just starts them on this path from a young age.
What do you think? Are you For or Against putting children ‘on a diet’? Visit www.yourwellness.com to register your vote! For family healthy eating and exercise advice, visit www.change4life.com.
Treat yourself Breathe Health Spa
Everyone deserves a treat once in a while, but where do you go? We take the stress out of finding indulgence with our monthly guide. Find local places in your area to relax the mind and body. Go on, treat yourself!
Breathe Health Spa combines a luxurious day spa with excellent leisure and fitness facilities to guarantee that whatever your reason for visiting us, you will find everything you need to achieve your desired outcome. Whether you attend alone or with friends and family, you are assured a welcoming and friendly atmosphere that provides the perfect environment for you to exercise, relax and unwind. Tel: 01342 830913 Web: www.breathespa.co.uk
We offer you many treatments which include Intense Pulsed Light (IPL), semipermanent makeup and injectable treatments such as Botox, dermal fillers and Sculptra. These treatments are very popular and achieve excellent results, making you feel more confident and better about yourself. We also provide the traditional beauty treatments such as massage, facials, waxing, manicure and pedicure to name but a few. We are highly trained in our treatments and have undergone advanced technique training. Tel: 01293 553600 Web: www.ayurvedamedispa.co.uk
Riva Day Spa
Icon beauty, beauty treatments, beauty salon and beauty therapy in Horley, Surrey offering Shellac manicure and pedicure, Sienna-x spray tan, eye treatments, eyebrow shape, eyelasht tint, body massage, waxing, special offers, relaxing and anti-aging facials. We offer the latest innovations in beauty therapy, at the most competitive prices in an environment which is friendly and relaxing. Tel: 07526 180911 Web: www.iconbeauty.info
The Lotus symbol is known as the Emperor of all flowers; a signature of peace, wellness and purity. The lotus was of great significance to many ancient cultures, and in particular to the Eastern religions. From ancestral times the lotus regularly appears as a symbol of enlightenment, rebirth and beauty. Riva is a â€œBoutique Salonâ€? which is small by design. This enables us to professionally personalise our service to our clients. Our peaceful ambience, equipped treatment rooms, advanced and up-to-date treatments make your visit to Riva a truly rewarding experience. Tel: 07526 180911 Web: www.rivadayspa.co.uk
Alexander House and Utopia Spa is set in 120 acres of private gardens and parkland. You arrive at Utopia Spa through a Gothic corridor with marble, granite and the sound of trickling water. The atmosphere is relaxed and spacious but welcoming and friendly. There are areas to be active and areas to be quiet and enjoy the tranquility. Tel: 01342 714914 Web: www.alexanderhotels.co.uk/alexander/
Dr Lynda Shaw, Psychologist
Dr Tim Robinson, GP,
MBBS MRCGP DRCOG MFHom
I m reaching the age of retirement and my family suggest I give up my job. Friends who ve recently retired say how enjoyable it is to devote time to other activities, and I wonder if I should follow suit. I d love to spend more time in the garden and to care for my young grandchildren who I don t see often at the moment due to work. However, I still ﬁnd my job fulﬁlling and have close relationships with many colleagues. It s also great to still have money coming in. I m also worried about feeling guilty that my husband s still going out to work while I m able to stay at home, although on the other hand I d be able to support him more if I m not out at work all day. Is there any advice you can give to help make my decision easier?
Shirley Scott, Nurse
Chartered Financial Planner
Dr Lynda Shaw says: It seems like you re still getting a lot of enjoyment out of your job and as long as it s not putting you under any emotional or mental stress, there is no reason why you shouldn t continue to work if you would like to. In fact, staying in work beyond the retirement age is proven to make you healthier and to improve your well-being. On the other hand, spending time with your grandchildren is very precious indeed, and as a keen gardener it is obvious
you get the health beneﬁts of exercise and vitamin D. Have you thought of reducing your working hours or a job share? Continuing to work promotes self-worth and makes you feel useful, as well as giving you things to work towards. Furthermore, the ﬂexibility which comes with working beyond the retirement age e.g. being able to quit if you become unhappy, often fosters content and well-rounded individuals. You will know when it s the right time to retire completely, so follow your gut
instinct and retire when you want to. When you do decide that you would like to retire there are plenty of things that you can do to keep your body and mind active that you probably haven t even considered yet! Exciting times.
Dr Lynda Shaw, is a Cognitive Neuroscientist and Business Improvement Strategist, who specialises in ageing in the workforce. Visit www. drlyndashaw.com. Dan Roberts says: For some people, retirement is everything they expected: time to slow down and reap the rewards of a lifetime s hard work, whether that be travelling, spending time with their family, cultivating a beautiful garden or pursuing new hobbies and interests. But for others, it can present real challenges, especially if you have derived a great deal of your identity and self-worth from your working role. This seems to be more of a problem for men, but you obviously enjoy your work and the bond you share with colleagues, so I wonder whether a fear of losing part of what deﬁnes you as a person lies beneath your ambivalence about what to do. Whenever my clients are torn about an important life choice, I suggest a simple CBT (cognitive behaviour therapy) exercise. Take a sheet of A4 paper and divide it vertically into two, writing Retiring now at the top, and with Advantages on one side and Disadvantages on the other. It s important to zigzag between both sides, writing ﬁrst an advantage, then a disadvantage, and so on. Take your time to write every signiﬁcant piece of information on both sides, then read it all through and score each side so together they total 100%. For example, it could be 70% Advantages and 30% Disadvantages, or vice versa. Hopefully, once you see which side weighs more heavily, you will ﬁnd it easier to choose ‒ best of luck with it, whatever you decide to do.
Dan Roberts is a cognitive therapist with a private practice in Highgate, north London. www.danroberts.com
Dr Tim Robinson says: Decisions decisions! You could keep working; you enjoy the job, your colleagues and the money is nice. Or, you could give it all up; help support your husband, tend the garden and mind the grandchildren. What should you do? Well my advice is simple: When in doubt, do nothing ! It seems that everyone wants you to give up apart from you. Don t get confused - ask yourself what YOU really want. Be decisive. Perhaps take a dose of Gelsemium, a homeopathic remedy for self-conﬁdence and worry ‒ this should take away doubt; bolster your self-belief and courage. Perhaps you should dish out some Staphysagria to all those well-meaning folks who are secretly jealous that you are as content and fulﬁlled as you say you are. This should deal with their suppressed anger and resentment! Keep doing what you are enjoying. Let the weeds grow. Your husband can fend for himself ‒ he is probably coping ﬁne without your interference! Grandchildren can be exhausting, expensive and very messy!
Dr Tim Robinson MB BS MRCGP DRCOG MFHom is an NHS and private GP who practices homeopathy, nutritional medicine and acupuncture in Dorset. www.doctorTWRobinson.com Nurse Shirley Scott says: As people live much longer these days, the retirement years could stretch out as long as the years one has worked. These can be costly years, particularly if paid for help is required at a later date. If you re ﬁt and active, it makes sense to carry on working as long as possible and invest your earnings. You cannot put a price on job fulﬁlment and good working partnerships. Neither can you put a price on the wonderful relationship that grows between grandparents and grandchildren. I m sure your husband would not want you to feel guilty about being at home while he s still working. However, I think the compromise here, if your employer is in favour, is for
you to work part-time. That way, you will feel that you are keeping everyone happy! You will also have a varied and busy week and still do all the things you love to do. You go girl!!
Shirley is a registered nurse who has raised three children. She is the former Chair of a pre-school music association and spent seven years as a primary school governor. Jonathan Davis says: You and your spouse need to work through the detail of your overall ﬁnancial position to know how things would be with a much reduced or zero income on your part. In other words, can you aﬀord to wind down? If you ve built up a good-sized pension investment fund you need to be aware that, due to successive Government and Bank of England policies, pension income rates ‒ annuity rates ‒ are very low, relative to historic norms. Thus, it may be better to delay the cashing in of your pension fund until, hopefully, rates rise which would likely come with higher interest rates, perhaps in a few years. On the other hand, an indexlinked Final Salary pension ‒ which you may have ‒ has no annuity rates issue and the pension payment is the responsibility of your employer. In any case, make sure your joint investments are appropriately structured and secured to meet on-going economics and markets challenges. Many ﬁnd that a gradual move via semiretirement to eventually ﬁnishing work is helpful. By going part-time initially you would retain an income. It oﬀers you time to continue saving to your pension (very tax eﬃciently) and building up a larger retirement income pot. You may also retain other occupational beneﬁts such as DeathIn-Service life assurance and Private Medical Insurance.
Jonathan Davis BA MBA FCII FPFS is a Chartered Financial Planner. He is an Economist and Wealth Manager advising wealthy private clients nationally and internationally.www. JonathanDavisWM.com
Do you need expert advice? Send your problem, in confidence, to: email@example.com. Problems can only be answered on the page, we are unable to answer personally. You can also visit the forums at www.yourwellness.com and ask advice from other readers online. yourwellness.com
Magnets may improve memory
He who knows does not speak. He who speaks does not know.
Magnetic therapy increases blood flow to parts of the body, and has been shown to reduce inflammation and pain. Doctors in Italy recently tried using magnetic therapy directed at the brain for 25 minutes a day, to see if it could help people with Alzheimer s dementia. After a month, they found significant improvements in participants ability to understand what was said to them, with comprehension scores rising from 66% up to 77%. These positive effects were still present two months after treatment finished. They suggest that magnetic therapy may have helped by readjusting unhealthy brain wave patterns.
Acupuncture reduces chemotherapy fatigue If you ve had chemotherapy and feel exhausted, you may benefit from a course of acupuncture. Researchers from the University of Manchester followed 220 women with moderate or severe fatigue following breast cancer, who received acupuncture every week for six weeks. All had received chemotherapy within the previous five years and had felt tired for at least a year. A similar control group of 75 women were not offered acupuncture. Following treatment, levels of general fatigue reduced four times more than in those who did not have acupuncture. Anxiety and depression improved, too, and there were significant increases in both emotional and physical well-being.
The key to Qi Many oriental therapies are based on the belief that we all possess a vibrant life energy, known as Qi (pronounced chee) in China, and Ki in Japan. This energy flows through the body along channels known as meridians, and becomes concentrated at certain points where it can enter or leave the body. Twelve main meridians have been identified, with another eight meridians that have a controlling function, making 20 in all. Traditionally, 365 acupoints were identified on these meridians, but many more have been now been discovered and around 2000 acupoints are illustrated on modern charts. Recently, a way to measure Qi strength or weakness was developed using a device that detects bio-energy by measuring skin conductance at meridian points on the wrists and ankles. Known as ARDK (automatic reflective diagnostic kinetic), it should put the understanding of Qi phenomena on a firmer footing.
review Tested on athletes, not animals Natural Hero s Hot Ginger Muscle Rub, £9.99, is designed to ease fatigued muscles with its bio-active blend of ginger root, rosemary and sweet fennel essential oils. A favourite of British athlete, Christine Bertram, Everest mountaineer Alan Hinkes and ironman triathlete, David Deak. Find your nearest stockist at
Fancy a Faith Lift? The Faith Lift Mask is a non-surgical, face lift system which gently stimulates circulation to increase blood ﬂow and restore tone for a noticeably lifted, ﬁrmer skin and radiant glow. Developed by cosmetologist Julieann Parry, the face lift range contains only organic ingredients.
£50 from www.tibbyolivier.com. Yourwellness verdict: Natural Hero is a member of 1% For The Planet, a group of companies worldwide which contribute 1% of revenue to non-profit environmental and sustainability organisations.
- Paul Tillich
The ﬁrst duty of love is to listen.
Ear we go… BioEars is the ﬁrst anti-microbial earplug to protect against Swimmer s Ear, while ClearEars is the ﬁrst water absorbing earplug to resolve waterlogged ears after swimming or showering. BioEars cost £4.59 for three, reusable pairs, and ClearEars £5.10 for 10 disposable earplugs ‒ both include a waterproof carry case. Available from pharmacies. Yourwellness verdict: Both are used by elite swimmers, such as Team GB’s Joanne Jackson, Germany’s Britta Steffan and Therese Alshammer from Sweden.
Yourwellness verdict: The intense tightening sensation has to be experienced to be believed! All Julieann’s formulations are vegan-friendly, parabensfree, BSB sulphate-free, propylene glycolfree, silicone-free, DEA-free and contain no artificial colours.
The ultimate ambience MadeByZen has combined an ultrasonic diﬀuser, mood lighting and the ancient art of aromatherapy to surround you in a mist of alluring, glowing fragrance. The spherical Iris is available in ﬁve colours. Just add tap water, and a few drops of your chosen fragrance to create a calming oasis. £49.99.
Find your nearest stockist at www.madebyzen.com. Yourwellness verdict: The ‘Iris’ is a mini humidifier, air purifier and ioniser, helping to counteract the skin-drying effects of central heating. Its ‘feel good’ negative ions are beneficial for those with hay fever, asthma and even migraine.
Say hello to Jofli bear Welcome Joﬂi into your home to spend quality time with your child. This Journey of Life bear has his own little backpack containing a diary where children learn to record family memories and adventures. Joﬂi can help children with diabetes record their blood sugar levels, help children going into hospital record their visit, and help children with autism by taking photos of Joﬂi in new surroundings the child has to visit. Yourwellness verdict: Perfect for outdoor sports and dog walking. Best of all, they dry naturally within 5-10 minutes – no soggy damp gloves hanging around.
£27.99 for teddy bear, a backpack, story book, journal and pen from www.joﬂi.com.
Gloves for all weathers MacWet s advanced gloves promise unrivalled grip whether it s raining or dry. The unique Aquatec fabric responds to moisture, giving maximum grip and sensitivity, no matter how wet or humid. Skin moisture wicks to the outside through the breathable palm fabric, even when you re perspiring. Available in Micromesh or warming, ﬂeece-lined Climatec gloves, in fourteen sizes, a variety of colours, and a choice of short or long cuﬀs.
£27.99 or £29.99 from www.macwet.com
Yourwellness verdict: Log onto the Jofli website for different activities and stories with which the bear can help, and a range of new outfits to enhance make-believe play.
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What’s in store VertiBaX: Lower Back Sensory Belt VB101 If you want to find the lastest wonder cream, the best new educational toy for the kids or just something to help make the cleaning easier, look no further! we bring you the best new products on the market each month for the whole of your family’s wellness.
The original, all day everyday pain relief solution for sufferers of PERSISTENT LOWER BACK PAIN ( a one size fits all version of VB119) It ensures that body heat, blood flow and compression remain consistent, whilst the lower back belt is being worn all day, every day; It is lightweight and can be worn comfortably underneath clothes; Unique shape prevents the build up of muscle tension and pain in the core muscles of the lower back. Velcro straps are designed to be cut to size to ensure that the Lower Back: Healthcare Sensory Belt is close fitting; Once fitted the lower back belt moulds to the shape of the body. Web: www.vertibax.co.uk Price: £30.52
Emjoi Micro-Pedi Portable Pedicure Device
Microwavable Furry Warmers Boots
Emjoi MICRO Pedi is a truly innovative device created to smooth dry, rough and cracked skin on the feet. The unique micro-mineral roller safely, gently and effectively buffs away hard, jagged skin on the soles and heels giving immediate, lasting results. Your skin will instantly be smoother, flatter, more comfortable and healthy. Give your feet a salon quality make-over in the comfort of your home and have beautiful feet in seconds. Love your feet with MICRO Pedi. Web: www.micropedi.co.uk Price: £39.95
Slip into a pair of these Microwavable Cream Furry Warmers Boots for a pampering sensation to your feet and forget about your stressful day. Made with irresistibly soft fabric these indoor boots can be popped in the microwave for just two minutes and will make your feet feel like they are walking on clouds. Ideal for kids of all ages, these fully Intelex microwavable boots will keep not only your feet warm but also your ankles too, even through the coldest of days. Easy to warm up in the microwave and even easier to unwind in, this is the perfect gift for your feet. Web: www.amazon.co.uk Price: £11.95
Nicorette 15mg inhalator is used to relieve and/or prevent withdrawal symptoms and reduce the cravings you get when you try to stop smoking or when cutting down the number of cigarettes you smoke. It provides a safer alternative to smoking for both the individual and those around them. Ideally you should aim to stop smoking. However nicorette 15mg inhalator can be used in a number of different ways, either to completely replace all your cigarettes, or if you do not feel ready to stop smoking completely, to replace certain cigarettes and therefore help you cut down the number of cigarettes you smoke. It may also help increase your motivation to quit. Web: www.boots.com Price: £16.49
Revitive IX Circulation Booster Pain and swelling can get in the way of what you want to do. But it doesn’t have to be a part of life. The remarkable, award-winning, Revitive Circulation Booster is scientifically proven to increase circulation, reduce swelling and relieve tired, aching legs – to help you get back on your feet again. This CE medical 2A device works by sending tiny electrical impulses through the nerve endings in the soles of your feet to the lower leg which, in turn, stimulates muscle contraction and improves your circulation. Web: www.cosyfeet.com/revitive Price: £199.00
Website for facial palsy - Einstein
Never memorise something you can look up.
Facelifts, brow lifts, Botox and dermal fillers are well-known beauty treatments that can also be used to change the lives of people living with facial palsy. Over 100,000 people are affected in the UK, with causes including cancer, injury, nerve damage, infections and stroke. Sadly, because treatment is often considered cosmetic it is not always available on the NHS unless you are persistent. The UK s first-ever charity dedicated to facial paralysis can offer advice and support, as well as spreading knowledge about new treatments such as smile transplants in which a muscle from elsewhere in the head can be diverted to create a smile, and the implantation of a platinum chain within the eyelid to help it close.
For more information, visit www.facialpalsy.org.uk.
Fish oils improve memory Did your mum or granny make you eat fish to feed your brain? This Old Wives tale was recently shown to be true. Healthy young adults, aged 18 to 25 years, who took omega-3 fish oil supplements every day, for six months, showed significant improvements in memory tests. Bita Moghaddam, a Professor of Neuroscience, said, Before seeing this data, I would have said it was impossible to move young healthy individuals above their cognitive best... but we found that members of this population can enhance their working memory performance even further, despite their already being at the top of their cognitive game. How do the supplements work? No-one knows, but one theory is that these oils become concentrated within brain cell membranes, making them more flexible so they send messages more quickly.
New drug for diabetes A new, once-daily tablet called Forxiga (dapagliflozin) is now available to treat type 2 diabetes. It works in a different way to currently available drugs such as metformin. Rather than trying to push excess glucose from your blood into your cells, it instead reduces the reabsorption of glucose in your kidneys. Flushing away some of the excess sugar not only improves blood glucose levels, it also helps to promote weight loss. Around one in 20 people developed thrush during trials, but this was easily treated without having to discontinue the new medication. Forxiga is designed to work together with other glucoselowering treatments where these do not provide good blood glucose control. It can also be used alone if you are unable to tolerate metformin. Interestingly, the drug was developed from phlorizin, a natural substance found in the bark of apple trees.
ancient wellness This section
- Pythagoras, 500BC
Ancient foot massage eases cancer symptoms Foot massage was popular over 6000 years ago in China, and has also been depicted in the tombs of Egyptian Pharaohs. It evolved into the more modern practice of reflexology in the 16th century, when points on the feet were massaged to ease pain. Researchers from Michigan State University have now shown that reflexology can help people with cancer manage their symptoms and perform daily tasks more easily. Three groups of women undergoing chemotherapy or hormone therapy for breast cancer either had certified reflexology, a pretend foot massaged, or medical treatment with no foot manipulation. Those having proper reflexology experienced significantly less shortness of breath, and found it easier to climb stairs, get dressed and go shopping. Those having the pretend massage did report less fatigue, suggesting that friends and family may be able to help their loved ones by gently rubbing their feet and toes.
Be silent, or say something better than silence.
Ancient caterpillar fungus harbours new drug Cordyceps, one of the most highlyprized, traditional Chinese medicines, is a rare fungus that parasitises a Tibetan caterpillar. Used for centuries to boost the immune system, just a tiny amount costs hundreds of pounds. Scientists at the University of Nottingham have isolated one of its unique chemicals, cordycepin, and found it switches off genes involved in airway inflammation, making it a potentially useful asthma drug. It may also have anti-cancer properties. A lot more research is needed before it can be used in patients, however.
Medieval spirits protect against colds Monks in the middle ages used a variety of herbs and fruits to make traditional liqueurs, some of which are still popular today. These fruit spirits were used medicinally to treat stomach problems, colds and flu, with a daily tot considered vital for good health. Dark red/purple fruits such as elderberries were often used, and are now known to contain immune-boosting antioxidants that have an anti-viral action to reduce the severity and duration of common cold and influenza infections. Studies have shown that elderberry extracts are active against influenza types A and B, including the most virulent strains. yourwellness.com
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Insulin spray on its way! The University of Sunderland are developing a way to deliver insulin via a nasal spray, so people with insulin-dependent diabetes can wave goodbye to their needles. When the liquid in the spray reaches body temperature, it forms a gel on the lining of the nose. This would allow slow, continuous absorption and provide a steady stream of insulin during the day. So far, it s only been tested on nasal cell cultures, but it s an exciting step forwards for those with diabetes. For details of a needle-free device currently available, visit www.injexuk.com
New technique overcomes some hereditary conditions Within each of your cells, tiny factorylike structures produce energy. Known as mitochondria, these structures contain their own genetic material which, if faulty, can cause hereditary mitochondrial diseases. Because these faulty mitochondria are present inside an unfertilised egg, a woman who s affected will pass the same problem on to all her offspring. Researchers from the Oregon Health & Science University have now found a way to remove the main genetic material (chromosomes) from an egg, leaving the faulty mitochondria behind. These chromosomes can then be transferred into a donor egg (with healthy mitochondria) whose chromosomes have been removed. The new egg can then be fertilised, and transferred back to the mother s womb to develop into a healthy baby. Clinical trials are expected to start within three years if ethical permission is granted.
If we knew what it was we were doing, it would not be called research, would it?
â€˜Flu test breakthrough Do you have a bad cold or is it influenza? A biosensor company has secured government funding to develop a rapid, diagnostic flu test. Incorporating a bio-sensor chip in a hand-held device, the test could be used at your bedside or â€’ if you ve struggled in to see your GP â€’ within the surgery or pharmacy. Results would be available within minutes, without sending samples to the hospital. As well as ensuring you received the correct treatment, the test would allow the rate of Influenza A and B virus infections to be tracked during epidemics.
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